CrossFit – Sat, Nov 12

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Metcon

Metcon (Time)

For Time

21-15-9

Row Calorie

DB Bench Press

3:00 Rest

9-15-21

DB PCL + Press ( 2 x DBs)

Burpees
You can use different DBs for each portion of the workout. You could also sub a barbell in here if you want.